Core Strength for Climbers: Bicycles, Tricycles, Dead Bug, Double Dead Bug Exercises

A strong core is essential for rock climbing, providing stability, balance, and power. Here are four core exercises that you can work into your training routine.

Bicycles
1. Lie flat on your back with your hands behind your head.
2. Lift your shoulders off the ground and bring one knee towards your opposite elbow.
3. Alternate sides in a 'pedaling' motion.

Tricycles
1. Start like you would for bicycles.
2. Instead of bringing your elbow to your knee, twist your upper body and bring your chest to your knee
3. Alternate legs and chest rotation in a fluid motion.

Dead Bug
1. Lie on your back with your arms extended towards the ceiling.
2. Lift your legs, bending at the knees to form a 90-degree angle.
3. Slowly lower one arm and the opposite leg towards the ground.
4. Return to the starting position and repeat with the other arm and leg.

Double Dead Bug
1. Begin in the same position as the Dead Bug.
2. Bring both knees towards your chest while simultaneously moving both elbows to meet the knees.
3. Extend both arms overhead while straightening your legs out in front.
4. Repeat the movement, maintaining control and stability.